SKILLS:
10min
CrossOver – Double Crossover – Triplat

4 SETS
10-12 Chest To Bar
2-5 Ring Muscle Up

4 SETS
18 Toes To Bar
4-6 Desific Hspu

FOR TIME:
4 Rope Climb
9 Bar Muscle Up
15 Bench Press 32,5/22,5 - 25/17,5kg
30m Handstand Walk
9 Bar Muscle Up
4 Rope Climb

Snatch
2 x 3
2 x 2
2 x 1

Pause Oh-Squat
5 x 1

Panda Pull
4 x 3

Pull Ups (leveä)
4 x 4-6

Power Clean + Hang Clean + Clean
5 x 1

Back Squat + Front Squat
5 x 3 + 1

Push Jerk + Split Jerk
2-3 x 1 x 2
3 x 1 + 1

Hi Hang Snatch + Snatch
2-3 x 1 + 2
3 x 1 + 1

Power Snatch + Hang Snatch
4-5 x 1 + 1

Back Squat + Front Squat
4-5 x 3 + 1

Every 2:00 x 5
25/20 Cal Echo
-Max Reps of Dumbbel Bench 32,5/25

Front Squat
4-5 x 2

Hang Clean + Clean + Jerk
4-5 x 1 + 1 + 1

4 SETS
5 Seated Shoulder Press
4-6 Weighted Pull Ups

Every 4:00 x 4
20 Cal Row
5 Shoulder To Overhead 75-80%
15 Toes To Bar

4SETS
30 Double CrossOver
5m Hs Walk + Piruets + 5m Hs Walk
1:30-2:00 Rest

4 SETS
4-8 Strict Hspu (desific if needed)
2-5 Ring Muscle Up
1:30-2:00 Rest

Every 2:00 x 5
2-3 Legles Rope Climb
8-12 Kipping Hspu

Hs Skills:
Obstacle - Hspu - Free Handstand

Find Heavy 1 Rm Snatch
Then
3 x 1 85%

Pause Back Squat
4-5 x 2

Snatch Pull

GHD
3 x 50

FIND Heavy Clean & Jerk
Then
3 x 1 85%

4 SETS Every 2:30
5 Deadlift
3 Bench Press

Back Extension
3 x 8-12 (weighted)

Snatch + Hang Snatch + Oh-Squat
2-3 x 1 + 1 + 2
3 x 1 + 1 + 1

Back Squat + Front Squat
4-5 x 3 + 1

4 SETS Every 3:00
2-3 Legles Rope Climb
3 Narrow Bench Press

Every 2:00 x 4
8 Bar Over Burpee
3 Squat Snatch 77-82%

Every 1:15 x 8
2 Split Jerk 82-87%

3-Position Clean (floor,hang,hi hang)
4-5 x 1

4 SETS
3-6 Strict Hspu
4-8 Kipping Hspu
3-5 Weighted Pull Up
Rest 2:00

Every 1:45 x 4
20/16 Bike Erg or 13/10 Cal echo (ilman käsiä)
6 Front Squat 90/65 - 85/60- 70/50